Shores session

Sent Tim a txt this arvo to see what session he had planned at Runclub as Bella was keen to come again - he said Mini 6ft or reps at Shores - which sounded good to me. When we got there the session was on the board 2k,1k,500,500,1k (a Pat Carroll special) and one of my favourites.

Went for a 4.5k warm-up before everyone else arrived - another good crowd tonight - well over 20 people.

Did the now perfunctory drills, run thrus and stretches.

Abel and Brett were there tonight so glad I came along as I new the pace would be hot. The course is a little short about 25m each leg but you do have to go round the palm tree at one end and bollards at the other so you can lose a bit of time there. I always like running here - even if it is a bit windy as the bitumen is flat and smooth and feels fast and everyone is on the course together so you can call out encouragement as the others run past in the opposite direction.

splits were as follows :-

4 laps - 6.48 (3.34 pace)
2 laps - 3.07 (3.19 pace)
1 lap - 84 secs (92 secs pace)
1 lap - 86 secs (94 secs pace)
2 laps - 3.17 (3.31 pace)

As the course is slightly short I've put the garmin pace in brackets if the full distance had been run. Felt o.k. but the legs were a little fatigued from yesterday's hilly run - still pretty happy with the effort and glad Abel and Brett were there to push the pace. Did a small cool down jog - 1k. Total for the night about 11k.

Bella ran pretty well doing 2k, 1k and 1k reps - we are going to run some x-country races soon on Saturday arvos - most likely with SW's EastMet at Mutch and Sydney parks - so that should be a bit of fun.